Once a week, set a timer for seven minutes and try to finish this circuit as many times as you can. Rest for one minute, before repeating the circuit for another seven minutes. Ready, set… go!
1. Tuck Jumps
Start off with both feet on the floor, slightly further than shoulder-width apart. Bend at the hips and knees, ensuring your knees point towards your toes. Continue to lower your body into the squat position, keeping your back at 45-90 degrees of your hips (1). Once in the squat position, propel your body upwards into the air as high as you can (2), tucking in your elbows and knees (3). Release, then extend elbows and knees, before landing in the squat position. Do 10 reps.
2. Snap Push-ups
Jump back into the push-up position (1 and 2), making sure your back is straight and your hands are wider than shoulder-width apart (3). Bend your elbows and lower your torso until your arms form a 90-degree angle (4). Push through your chest and extend your arms back into the starting position. Transfer your body weight to your hands and quickly jump your feet in towards your hands, then back out into the push-up position. Do 15 reps.
Begin in the squat position with your left hand touching your right toe, ensuring that you twist through your torso and not your knees (1). Propel your body upwards as high as you can, extending your legs (2). Land in the squat position, touching your right hand to your left toe. (3) Jump upwards again and land in starting position. Do 10 reps on each side.
4. Jump Lunges
With hands on hips, plant both feet on the floor slightly wider than shoulder-width apart. Step forward with your left foot, then bend both knees to 90 degrees. Your front knee should align with your ankle and your back knee should hover off the floor (1). Propel your body upwards in one explosive motion, making sure to engage your core (2). While in the air, position your legs so you land in a lunge, your right leg forward and left leg back (3). Repeat the jump lunge on this side. Do 20 reps.
5. Bent-leg Raisers
Start by lying on your back and placing your hands underneath your butt. Then, keeping your back on the ground, lift your feet up and bring your knees into your chest (1). Extend your legs up and out again (2) then lower them to the ground repeatedly without touching your legs to the floor (3). Do 20 reps.
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Photography:Yianni Aspradakis/Bauer Media
Photography Assistant: Ben Hansen/Bauer Media
Hair and Makeup: Katie Angus
Text: Lizza Gebilagin